Safe shakes for pregnancy & breastfeeding moms

smoothies

Safe shakes for pregnancy & breastfeeding moms


Pregnancy is an important time to eat well and nourish yourself and your baby. A FAQ I receive from moms-to-be is if you can continue to drink your favourite shake while pregnant or breastfeeding. Or feed it to your child?
Watch my video above for more information. Here’s a quick summary:

Avoid

1) Artificial Sweeteners

2) Soy (max 1 serving a day)

3) Rice-based smoothies (due to arsenic)

4) Herbs (can mimic drugs: natural doesn’t equal safe!)

Better options:

To your smoothies add: Yogurt (6g per half cup) and milk (9g per cup) = 16g

1) Egg whites (use pasteurized!): 4g protein for one. ¼ cup =7g

2) Skim milk powder: 1/3 cup = 8g protein, 28% DV calcium

3) Hemp hearts: 3 Tbsp = 10g protein

4) Chia 1 Tbsp = 2g

5) Red lentils: cooked 3 Tbsp = 3g protein, 3g fibre

6) Nut butter: 1 Tbsp = 3g protein, 100 cals

Pre-made alternatives:

Plain Whey powder, collagen powder, Manitoba Harvest Hemp Protein Smoothie (16g protein per 4 Tbsp serving). Add to 1cup milk and have your extra 25g.

green smoothie

Basic Green Smoothie

15-20g protein, depening on your add-in
Prep Time 5 mins
Total Time 5 mins
Course Drinks, Snack
Cuisine American
Servings 1

Equipment

  • blender

Ingredients
  

  • 1 cup milk
  • 1 small ripe banana
  • 1/2 cup spinach
  • 1/2 cup ice
  • Protein add-in hemp hearts, skim milk powder or egg yolks

Instructions
 

  • Place all the ingredients in a blender and puree until smooth.
Keyword smoothie

Green Lentil Power Smoothie: http://www.lentils.ca/recipe/green-lentil-power-smoothie/

(make this with milk instead of water to increase the protein even more)

smoothies

Chocolate Nut Butter Banana Smoothie

This recipe contains 21g protein: note, this one is higher calories, and better for those pregnant/postpartum moms struggling to get in enough food
Prep Time 5 mins
Total Time 5 mins
Course Snack
Cuisine American
Servings 1

Equipment

  • blender

Ingredients
  

  • 1/2 cup 2% chocolate milk
  • 1/2 cup whole milk
  • 1 ripe banana
  • 2 tbsp smooth nut butter
  • 1/2 cup plain yogurt
  • ice as desired

Instructions
 

  • Blend all ingredients together in blender.
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